Partner-Resisted Bear Crawl | Friends

Quick Intro

Partner-Resisted Bear Crawl adds a light pull to a slow bear crawl. The crawling partner sets up on hands and feet with the knees hovering just off the floor and a resistance band looped around the hips. The resisting partner walks behind, holding the other end at a light, even tension. The crawler moves forward under control for an agreed distance, then the pair switch places.

The crawl itself, with its hand and foot pattern, is taught at Bear Crawl. This guide covers what the band adds and how the partner holding it keeps the crawl clean.

What You’ll Need

A resistance band long enough to loop around the hips with a metre or two to spare.
A clear stretch of floor, around 10 metres, soft enough for the hands. Grass, a gym floor or mats all work.

How It Works

The crawler sets up in the bear crawl position: hands under the shoulders, knees under the hips and lifted a few centimetres off the floor.
The resisting partner places the band across the top of the crawler’s pelvis and walks back until the band is lightly taut.
The crawler moves forward slowly, opposite hand and foot stepping together, keeping the back flat and the hips low.
The resisting partner walks behind at the crawler’s pace, keeping the same light pull.
At the end of the distance, the crawler stops and lowers the knees to the floor before the band is taken off.
Change places and crawl back.

For the Partner Holding the Band

Lighter than you think. A bear crawl is slow, and even a little resistance makes it much harder. Start with just enough pull to keep the band straight.

Pull straight back, level with the crawler’s hips. Pulling upward lifts their hips; pulling downward toward the floor drags them back onto the knees.

Walk, never plant. Match the crawler step for step. If they pause, you pause, keeping the same tension.

Watch the hips. The crawler’s hips should stay level and low, about the height of the shoulders. If they start to rise into a pike or rock from side to side, the pull is too strong.

General principles for holding a band behind a moving partner are covered in Stretching, Resisting and Anchoring a Partner.

What the Partner Changes

A normal bear crawl is a bodyweight exercise. Once it feels easy, the usual way to make it harder is to add a weighted vest or a plate on the back. A band pulling backward at the hips is a different kind of load: it tries to drag the crawler toward their heels, so the shoulders, the trunk and the front of the hips have to work to keep moving forward without the hips rising. Because the partner can change the pull from one step to the next, it can be kept light enough for a beginner to keep clean form.

How Far

Two to four lengths of about 10 metres each, swapping after every length. Rest while you walk back with your partner, which gives the shoulders a short break.

Making It Easier or Harder

Easier: a shorter distance or a lighter pull, with the resisting partner walking a little closer so the band stays only just taut.
Harder: a longer distance, a slightly firmer pull or a slow count of two for each step.

Staying Safe

Check the floor for anything sharp or slippery before starting.
Wrists first. Warm them up with some gentle circles and a few minutes of easy weight-bearing.
Keep the tension predictable. No tugs and no sudden release; a crawler who is suddenly freed can tip forward onto the face.
Stop for wrist or shoulder pain.

Common Mistakes

Hips too high. The crawler pikes up to escape the band. Lighter resistance fixes this.
Knees dragging. The knees should hover just off the floor throughout.
Rushing. The pull is meant to slow the crawl. Fast, scrappy steps miss the point.
Taking the band off mid-crawl. Stop first, knees down, then remove it.

Fitting It Into a Session

It fits the middle of a session, after a warm-up and before heavier strength work. It also makes a good station in a partner circuit. Since one partner rests while holding the band, it works well with shorter rest periods.

Weighted Bear Crawl adds a load on the back.
Lateral Bear Crawl crawls sideways.
Partner-Resisted Sprint uses the same kind of band setup at running speed.

FAQ

Can I use a towel?

A long towel works, though it is harder to keep at an even tension. A band smooths out small changes in pace.

How fast should I crawl?

Slowly. About one step per second is plenty, with the back flat the whole time.

Should the band go around the waist or the hips?

Around the hips, across the top of the pelvis. Higher up, around the ribs, it tends to pull the chest down.